Complementary Fitness Logo

Complementary Fitness 21 November newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter

I love Dr Chatterjee’s podcasts and thought I’d share a link to one of his previous ones with Dr Gabrielle Lyon about the critical importance of strength training and eating more protein.  I’ve copied and pasted the description about the podcast here:


Dr Lyon “believes that the single biggest problem with our health these days is not that we carry too much fat but that we don’t carry enough muscle.  She believes that if we start to focus and prioritise our largest organ – our muscle – we can burn more fat, improve our body composition, decrease our risk of disease and increase our energy levels.


Dr Lyon is a family medicine and osteopathic doctor who has specialised in geriatric care.  What she’s seen and learned as an end-of-life physician has led her to investigate the importance of skeletal muscle as a means for people to live longer, stronger and better lives.  She now focuses her practice on what she calls Muscle-centric Medicine.

In the conversation, Gabrielle makes the case that the quality of our lives is in direct correlation to the health our muscles.  Gaining muscle, she explains, won’t just help us slim down.  It can change metabolism, reversing insulin resistance and other risk factors for chronic disease such as type 2 diabetes and heart disease.  And it’s equally important for reducing sarcopenia (age-related muscle loss), protecting our skeleton, improving mobility and balance, and reducing fall risk with age.


Many of us aren’t aware that we lose muscle mass from as early as our 30s – so for most of us, it’s something we need to prioritise immediately.  Gabrielle explains what type of protein we should be eating and how much, we cover what exact combination of exercise. She recommends to her patients and the doctors discuss why for women in their peri-menopausal years, muscle loss is a very real problem that needs addressing.

Gabrielle is realistic about the amount of effort her recommendations require and Dr C found it really refreshing that she’s not trying to sugar-coat anything to make it more palatable.  She’s someone who deeply cares about the health of her patients and wider society and wants to empower us all with practical knowledge that will help improve the quality of our lives”.

Here’s the link or search on Podcasts

What’s happening locally?

Colinton Shines A Light which is a torchlight and music event on Sunday 4 December 4-6pm.  Pipers will lead the way and everyone is invited to walk from Bonaly Store to Colinton Parish Church via Westgarth Avenue.  Inside the church, shine a light on our community as well as on music and singing talent from local schools and organisations.

Why not go dressed as an angel and carry a lantern or glow-stick.

You can join the procession at any point.  Donations welcome in aid of Shelter Scotland.


We’re having a great and very relaxing weekend in Northumberland and are back today.  We drove down on Friday and took a car-load of food, jackets, walking boots and just-in-case stuff, as you do!  Four of us went and we settled in to our 3 bedroom cottage which was sooo comfy with en-suite bedrooms, separate bathroom, large kitchen log fire in the lounge, plenty of books, games etc.

On Friday evening, we all enjoyed ‘pizza night’ in the onsite eatery and on Saturday, had a walk around nearby Alnwick, had lunch out and a walk along the beach at Bamburgh.  Over the weekend, it was great to relax in the pool and jacuzzi too.  Where the cottages are situated, there’s a tennis court, big trampoline (yep… I went on and bounced around so did a bit of a workout, ha), there’s a games room, adventure playground for the kids, foodball pitch, a gym with the pool, sauna, steam room, jacuzzi etc so plenty to do.

It’s nice to get away, do something different.

What did you do at the weekend?

Are you going away for a weekend/week soon?

Mind you, it’s not long until the festive season, end-of-term, Santa etc.

We can’t wait for our up-and-coming family active holiday and to get some winter sunshine.

Reminder that you can pay for classes:

With cash ie £6 per class

Directly into my bank account

Using my SumUp card machine.


Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.


I look forward to seeing you and working out with you this week.

Connecting with Susan:  or

click here for Complementary Fitness Youtube channel

Email me: